Five hundred Calories equal approximately 2 ounces of fat. Two ounces per day would be about 4 pounds per month, or 48 pounds per year. Cutting out 1000 Calories per day would equal a reduction of approximately 8 pounds per month, or 96 pounds per year. These pounds you can absolutely lose by having a knowledge of food values (calories) and regulating your intake accordingly. You can now see the importance of a knowledge of calories. [Sidenote: _1 lb. fat 4000 C_ _1/2 lb. fat 2000 C_ _1/4 lb. fat 1000 C_ _1/8 lb. fat 500 C_ ] If you want to gain, add gradually 500-1000 Calories per day. _Review_ 1. Define Calorie, and tell how determined. 2. How many C. in 1 oz. fat? of carbohydrates? of protein? 3. Why are fats so fattening? 4. How many C. per day do you require? do mental workers? 5. Upon what do C. needed per day for normal individuals depend? Discuss. 3 Review and More Definitions [Sidenote: _This Is Dry but Important_] FOOD: That which taken into the body builds and repairs tissue and yields energy in heat and muscular power. [Sidenote: _Approx. %'s if Normal_] CLASSES OF FOOD: 1. Protein, 18% of body weight. 2. Fats, 16% of body weight. 3. Carbohydrates, 1% of body weight. 4. Mineral matter, 5% of body weight. 5. Vitamines. 6. Water, 60% of body weight. [Sidenote: _Nitrogenous Food Compounds_] PROTEIN: Builds tissue, repairs waste, yields energy, and may help store fat. One-half, at least, of your protein should be from the vegetable kingdom. A large percentage of protein is contained in Eggs Meat Fowl Fish Nuts Milk Cheese Gluten of Wheat Legumes (beans, peas, lentils, peanuts, etc.) [Sidenote: _Protein 113 C. Per Oz._] There is about one-fourth ounce protein in 1 egg 1 glass milk (skim, butter, or whole) 1-1/2 oz. lean meat, or fish or fowl 1 oz. (1-1/5 cu. in.) whole milk cheese 2 slices of bread, 3-1/2 x 3-1/2 x 1/2 (white, whole wheat, corn, etc.) 3 heaping tablespoonfuls canned baked beans or lima beans 17 peanuts [Sidenote: _255 C. Per Oz._] FATS: Yield energy and are stored as fat. Animal Fat: Cream, Butter, Lard Oils: Cottonseed, Olive Almonds, Peanuts, Walnuts Chocolate, etc. [Sidenote: _113 C. Per Oz._] CARBOHYDRATES: Yield energy and are stored as fat. Sugars (candy, honey, syrup, sweet fruits) Starches (breads, cereals, potatoes, corn, legumes, nuts) Vegetable fibre, or cellulose MINERAL MATTER: Shares in forming bones and teeth, and is necessary for proper functioning. Carbon Lime Sodium Potassium, Sulphur Iron Phosphorus Etc. [Sidenote: _Whole Grain Products Not Devitalized_] These elements are contained largely in the outer coatings of grains, fruits, and vegetables, and in animal foods and their products. Do not pare potatoes before cooking. Cook vegetables in a small amount of water, saving the water for soups and sauces.